Swim Workout #104 – IM – Fun with 100s

How are you doing with your swim goals? Are these workouts too easy or too tough? Can I help make any suggestions to help you reach your goals? Let me know at sarah@aswimlife.com. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 Rounds, IM Order
( 75 Stroke (Kick, Drill, Swim), 5 Seconds rest, 25 FAST Stroke, 15 Seconds Rest)

=400 yds

Main Set

4 x 100 IM, 15 Seconds Rest

2 x 50 Stroke, 10 Seconds Rest

2 x 50 Free, 10 Seconds Rest

2 x 100 IM Kick, 15 Seconds Rest

2 x 50 Stroke Kick, 10 Seconds Rest

2 x 50 Free, 10 Seconds Rest

4 x 100 Stroke/Free by 25, 15 Seconds Rest

4 x 50 Choice FAST – Take enough rest so that you can go all out!! 

= 1600 yds

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2>Total = 2,900 Yards</h2>


Swim Workout #103 – Freestyle – 300 Build Ups

Happy Day! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

  • 3 x 100  – Drill 
  • 2 x 75 Kick
  • 6 x 50 Descend 1-3, 4-6

10 Seconds Rest

=750 yds

Main Set

4 x 300 Build up each 300, No Gear, 20-30 Seconds Rest

8 x 25 Kick– 10 seconds rest

= 1400 yds

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2>Total = 3,000 Yards</h2>


Swim Workout #102 – Choice – 400 Choice

Challenge yourself with a picking a stroke and sticking to it. Don’t give in to freestyle, I’m watching!! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 Rounds IM Order

25 Kick

50 Drill

75 Build

Straight through, resting 20 Seconds after each 150

=600 yds

Main Set

400 Choice, Challenge yourself with a full 400 stroke

4 x 75 Kicking with the same stroke as above – 15 Seconds Rest

8 x 50 Fast / Easy by 50 – Same Stroke – After fast, go straight into easy 50, rest enough until your ready to go again.

16 x 25 Variable Sprint Choice – 10 seconds rest

= 1500 yds

Warm Down

100 Easy 

Total = 3,000 Yards



Swim Workout #101 – IM – Mixer

Rise and shine. Make today count with a great workout. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

#1 = Choice, #2 = Free, 15 Seconds Rest

2 x 50 Kick

2 x 75 Swim

2 x 100 Drill

=450 yds

Main Set

4 x 50 IM order  – Build

100 IM

4 x 25 Choice FAST

200 IM

4 x 50 IM order Kick

300 IM

4 x 25 Choice FAST Kick

15 Seconds Rest on all of the above

12 x 25 Variable Sprint, Choice by set of 4, 10 Seconds Rest

= 1500 yds

Warm Down

100 Easy 

Total = 2,850 Yards



Swim Workout #100 – Freestyle – 100th Practice!!

Here we are, 100 workouts by A Swim Life!! I hope you all are enjoying these. Let me know what you think. Contact me at sarah@aswimlife.com with any suggestions or wishes for the next 100 workouts. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 100  – Descend 1 – 4, 15 seconds rest

=400 yds

Main Set

800 Pull 

2 x 400 Paddles & Fins

200 Kick

= 1800 yds

Warm Down

100 Easy 

Total = 3,100 Yards



Swim Workout #99 – Choice – Fly Day

Take some time today to focus on your Fly stroke. Remember to get that beautiful up and down butterfly movement, you need to have two kicks per arm stroke. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

  16 x 25  FLY perfect stroke – 10 seconds rest

    • Kick /Drill /Swim/Fast by set of 4

=400 yds

Main Set

2 x 300 Free

200 IM

2 x 50 Fly – perfect form

300 Free

200 IM Kick

2 x 50 Fly Kick FAST

All 15 Seconds Rest

= 1500 yds

Warm Down

100 Easy 

Total = 2,800 Yards



Swim Workout #98 – IM – 200s

Have a great swim today! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

Round 1 = Choice Stroke , 15 Seconds Rest

25 Kick

50 Swim

75 Kick

100 Swim

Round 2 = Choice Stroke #2 , 15 Seconds Rest

100 Kick

75 Swim

50 Kick

25 Swim

=500 yds

Main Set

4  Rounds

200 (Stoke / Free by 25) IM order, 20 Seconds Rest

4 x 25 Stroke Fast, IM order, 10 Seconds Rest

2 Rounds, Choice

100 Kick, 10 Seconds Rest

4 x 25 FAST Kick, 10 Seconds Rest

= 1600 yds

Warm Down

100 Easy 

Total = 3,000 Yards



Swim Workout #97 – Freestyle – Kick & Swim

Hope you had a nice relaxing weekend. Here is a fun workout to get your week started right! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 50 Descend 1-3, 4-6 . 10 Seconds Rest

=300 yds

Main Set

4 Rounds, 

Odd Rounds = Kick, Even Rounds = Swim, 15 Seconds Rest

100 Swim

4 x 50 FAST Flags

4 x 25 FAST

= 1600 yds

Warm Down

100 Easy 

Total = 2,800 Yards



Swim Workout #96 – Choice – Best & Worst…

Friday is here at last!! Have a great swim today! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 Rounds, 1 is Best Stroke, 2 is Worst Stroke, 10 Seconds Rest

  • 2 x 75 – Kick /Drill /Build by 25
  • 2 x 50 Build

=500 yds

Main Set

4 x 100 – Best stroke / Free by 25

6 x 50 –  10 pullouts at 25, all free

3 x 100 – Worst Stoke / Free by 25

4 x 50 – 25 abs of your choice at each 25

2 x 100 – Choice / Free by 25

2 x 50 FAST Choice

– 15 Seconds Rest 

= 1500 yds

Warm Down

100 Easy 

Total = 2,900 Yards



Swim Workout #95 – IM – Mixer Challenge

Good Morning! This workout has a good mix of different strokes, distances, and speeds. Challenge yourself today!

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

  • 400 IM Kick with board

=400 yds

Main Set

3 Rounds, *one of each stroke except freestyle , 15 Seconds Rest

  • 200 IM
  • 75 Fly* + 25 Free
  • 2 x 50 Fly* Build
  • 100 Free

4 x 50 IM order – FAST Turns, 10 Seconds Rest. Work on perfect turns.

= 1700 yds

Warm Down

100 Easy 

Total = 3,000 Yards